WEDNESDAY 09/24/2025

We have the ATP Lift Off coming right up on 10/4 from 9-12. We’ve extended the deadline to signup to Wednesday 9/24 so talk to one of the coaches about signing up! I’m also looking for 2 more volunteers to help with the event.

Starting on Monday, the workout is all pull, as the reps climb each round, you will need to be mindful of forearm fatigue. Tuesday is one of those gut-check workouts where you just put your head down and keep truckin’ along. The middle of the week will be a steady 5-round triplet that will hit all areas of the body. Use the clock and see if you can keep a consistent pace across all rounds. The Thursday workout is a solid, high-skilled multiple-set couplet where you will push to complete it under 5:00. For Friday, it’s an up-tempo short amrap where you’ll need to push through the first two movements for enough time to chip away at the handstand push-ups. On Saturday, the partner workout is about holding a consistent pace/sets for both partners to sustain a non-stop effort.

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KEEP UP your September Be Better: complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.

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EVENTS:

Run Club at 9:30 on Sundays

Weightlifting Club at 11:30 on Sundays

Sat. October 4th 9 am - CrossFit ATP Annual Lift-Off

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

Sat. November 8th 4 pm - Friendsgivings

Sat. November 15th - Novant Health Race Event (5K, half, full)

TBD CHAD 1000X

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WHITEBOARD:

STIMULUS - This workout blends midline endurance, unilateral stability, and shoulder stamina. The GHD sit ups hammer the core and hip flexors, the dumbbell step back lunges challenge balance and leg strength under load, and the push presses bring in explosive overhead pressing. Together, the three movements cycle quickly but accumulate fatigue across the shoulders, grip, and midline.

STRATEGY & FLOW - Athletes should aim for smooth unbroken sets of GHDs and push presses while treating the lunges as a steady grind. Grip and shoulder fatigue will build quickly, so composure in transitions is critical. Each round should take 2:00–2:30, with later rounds testing stamina and posture. The flow of the workout favors athletes who move efficiently without pausing between movements.

GHD Sit Ups - Approach: Smooth, steady pace; use arms to generate momentum. Execution: Touch floor behind head, sit tall, touch foot pad with both hands.

Dumbbell Step Back Lunges - Approach: Take deliberate steps, maintain balance and upright torso. Hold the dumbbells anyway you like. Execution: Step back, drop back knee to floor, drive through front leg into full extension. Must alternate legs

Dumbbell Push Press - Approach: Push for unbroken sets across all rounds. Execution: Dip straight down, drive through legs, punch overhead, keep ribs down.

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SKILL WORK:

Gymnastics - Pressing (Week 5)

8 minute EMOM

Level 1:

Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks

Even minute: 7 double dumbbell seated shoulder presses [25/15s]

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Level 2:

Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups

Even minute: 10 double dumbbell seated shoulder presses [35/25s]

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Level 3:

Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups

Even minute: 12 double dumbbell seated shoulder presses [50/35s]

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Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

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METCON:

War Eagle

Freedom (RX'd)

5 Rounds

15 GHDs (Or V-Ups)

12 Dumbbell Step Back Lunges (50s/35s)

9 Dumbbell Push Press (50s/35s)

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Independence

5 Rounds

12 GHDs (or V-Ups)

12 Dumbbell Step Back Lunges (35s/25s)

9 Dumbbell Push Press (35s/25s)

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Liberty

5 Rounds

15 Sit Ups

12 Single Dumbbell Step Back Lunges (light)

9 Dumbbell Push Press (light)